To Salt or Not to Salt? Rethinking Electrolytes on a Carnivore Diet in the Context of Ancestral Nutrition

Salt has become a point of contention within the carnivore community. Some diet proponents add generous pinches of mineral-rich salt to every meal. In contrast, others swear off added salt entirely, arguing that a truly ancestral carnivore diet would supply all necessary electrolytes through whole animal foods alone. This divergence raises important questions: How did our ancestors obtain salt and trace minerals? Has the modern food supply system fundamentally disrupted how we access and absorb these essential nutrients?

Understanding salt’s role in a carnivore diet requires a shift in thinking—from the sodium-obsessed warnings of modern medicine to a broader consideration of what salt is, and why it's crucial for biological function. Sodium is only one piece of the puzzle. When naturally sourced, salt often comes with a package of trace minerals like magnesium, potassium, and calcium. These electrolytes support everything from cellular hydration and muscle contraction to adrenal function and neurological stability.

Misplaced Fears and the Sodium Fallacy

The irony of the low-salt movement is that it often targets processed food eaters already in a state of mineral imbalance due to excessive refined carbohydrate and seed oil consumption. High sodium intake from boxed, processed foods paired with poor potassium intake from real foods like fruits, vegetables, and organ meats skews the balance, not the salt itself. The story looks entirely different in a meat-based or carnivore diet, especially one free from industrial foods. The body’s demand for sodium and other electrolytes may increase as insulin levels drop and the kidneys begin to excrete more sodium.

Potassium and magnesium must also enter the conversation. While sodium gets most of the attention, many symptoms attributed to "too much salt"—like cramping, fatigue, and dizziness—are actually signs of magnesium and potassium deficiency. These minerals work together to keep nerves firing, muscles functioning, and hydration levels stable within and outside cells. On a ketogenic or carnivore diet, especially during transition, electrolyte loss through the urine becomes significant. Without active replenishment, imbalances can show up quickly.

So, how much potassium and magnesium should we get, and can we realistically obtain these minerals from real food on a carnivore diet? The Recommended Daily Intake (RDI) for potassium is around 2,600 to 3,400 mg daily, depending on age and sex, while magnesium falls between 310 and 420 mg. Fortunately, many animal-based foods are excellent sources of these minerals. Beef heart, for example, contains about 250 mg of potassium per 100 grams, and liver offers meaningful amounts of magnesium and potassium—yet these organ meats are often under-consumed in modern meat-based diets.[1][2][3]

Meat Processing and What We're Missing

One of the reasons this question matters so much today is that modern meat is not what it once was, including its mineral profile. In the ancestral world, salt and electrolytes came from diverse sources—blood, fresh organ meat, bone marrow, and mineral-rich water. Today’s meat, by contrast, is frequently trimmed, aged, refrigerated, frozen, and vacuum-sealed. These steps help improve food safety and give meat a longer shelf life, but they also strip away important fluid-based electrolytes, especially the ones found in fresh blood and lymphatic tissues.

This brings us to a fascinating ancestral tradition: bloodletting. For example, the Maasai people of East Africa are well known for drinking raw blood mixed with raw milk as part of their everyday diet. It provides protein and a rich supply of electrolytes—including sodium, potassium, and magnesium—in a highly bioavailable form. The Maasai don’t kill their cattle when collecting blood; instead, they make small incisions in the jugular vein and allow the animal to recover. The process creates a sustainable, ongoing source of incredibly fresh, nutrient-dense fluid—a practice that would be nearly impossible to replicate in modern industrial food systems.

But the Maasai aren’t the only ones. Indigenous groups throughout history consumed blood from hunted animals immediately after the kill, often raw or only lightly cooked. In doing so, they gained access to a matrix of minerals, enzymes, and compounds completely lost in the modern model of meat consumption. Refrigeration, freezing, and transportation change everything—blood coagulates, cells lyse, and sensitive compounds begin to degrade. By the time meat reaches a supermarket shelf, the visible blood is long gone, and so too is much of the micronutrient value that came with it.[4][5]

The Role of Cultural and Religious Practices

Kosher and halal practices—though rooted in religious and ethical traditions—have also impacted our relationship with blood. Both systems require that the blood be entirely drained from the animal, a precaution that may have arisen from concerns over bacterial contamination and disease transmission. While this was undoubtedly wise in hot climates before refrigeration, it has also normalized the idea that blood is unsafe or unclean. The reality is that blood is one of the richest sources of electrolytes, if consumed fresh and safely. In modern meat supply chains, however, it’s virtually inaccessible, and even the idea of drinking animal blood is taboo in many cultures. [6][7]

The loss of blood from the diet means the loss of a primary source of sodium, potassium, magnesium, iron, and calcium—nutrients that our ancestors likely took for granted. In addition to that, the disappearance of organ meats from mainstream consumption makes it clear why even animal-based eaters struggle with electrolyte balance. We’re eating meat, but not the whole animal, and the parts we’ve lost are some of the most mineral-rich. It’s a hidden deficiency caused not by what we’re eating, but by what we’re no longer eating.[8]

The Shelf Stability Tradeoff

Shelf stability is largely to blame for the nutrient loss we see in modern meat. Meat processors prioritize safety and longevity, which often means removing the most perishable components of the animal—blood, most organs, connective tissue, and fat. These parts spoil quickly and present logistical challenges in transportation and storage. So, to keep meat fresh and safe on grocery store shelves, it’s stripped down to its most basic form: lean muscle. This processing makes shipping, storing, and cooking easier, but the tradeoff is a steep reduction in the food’s nutrient complexity. What remains is primarily valuable protein but lacking in the broad spectrum of micronutrients and cofactors that our ancestors once consumed in abundance.[9]

Some argue that a well-constructed nose-to-tail carnivore diet can still provide everything the body needs, and for many, that’s true, especially when organs, bone broth, and blood-rich cuts are regularly consumed. But the picture looks different for those relying mostly on grocery store steak and ground beef. In those cases, it’s not unreasonable to consider supplementation with high-quality sea salt, mineral drops, or other blends that help replenish what’s missing. Neither approach is inherently right or wrong. The key lies in understanding what’s on your plate—how it was raised, processed, and stored—and how your body responds. Personal physiology, activity level, climate, and stress all influence your individual electrolyte needs.[10]

This is where products like the Carnivore Bar offer a unique advantage. Unlike most modern meat products, the Carnivore Bar is shelf-stable without sacrificing the fat and nutrient density our ancestors thrived on. Inspired by traditional pemmican, it combines rendered tallow with dried meat to form a complete, portable, fat-fueled meal. The fat provides essential energy and fat-soluble vitamins, while the beef delivers complete protein, heme iron, and trace minerals. Best of all, because it doesn't rely on refrigeration, the Carnivore Bar preserves those vital nutrients without resorting to modern stripping techniques that favor safety over sustenance. It’s a rare product that bridges the gap between ancestral nutrition and modern practicality—something both nose-to-tail purists and modern carnivores can appreciate.

Electrolyte Demands in Low-Carb Diets

One of the most commonly overlooked aspects of ketogenic and carnivore diets is the significant shift in electrolyte requirements, especially sodium, potassium, and magnesium. When carbohydrate intake drops, insulin levels fall as well, and this has a direct effect on how the kidneys handle electrolytes. Under normal, higher-carb conditions, insulin plays a key role in sodium retention by signaling the kidneys to reabsorb sodium rather than excrete it. But when insulin levels drop, the kidneys no longer receive this signal and begin to flush out sodium more aggressively—a process known as the natriuresis of fasting.[11]

You may have heard this referred to as the “keto flu.” It’s a real phenomenon, and the reason lies in this rapid fluid and electrolyte shift. One of the key hormones involved is ADH—antidiuretic hormone—which helps regulate the body’s fluid balance. When insulin drops, it affects how ADH and other hormones signal the kidneys, prompting increased sodium loss through the urine. As sodium is excreted, water follows, leading to a decrease in blood volume and a mild state of dehydration if not properly addressed. 

Sodium loss also tends to drag other key electrolytes, particularly potassium and magnesium, critical for muscle function, nerve signaling, and energy production. If these minerals aren’t intentionally replenished, the result can be symptoms such as lightheadedness, fatigue, headaches, poor exercise performance, heart palpitations, and muscle cramps. Many people refer to this as “keto flu,” though in most cases, it’s less about carbohydrate withdrawal and more about electrolyte depletion.[12]

Magnesium, in particular, is often underestimated. Even outside of low-carb diets, it’s one of the most common deficiencies globally, largely because industrial farming has depleted modern soils. Carnivore dieters relying on muscle meat alone may unknowingly miss magnesium-rich sources like liver, heart, connective tissue, and bone broth. Stress, caffeine, alcohol, and poor sleep further deplete magnesium stores, compounding the problem. This isn’t an indictment of low-carb or meat-based diets—it’s a reminder that ancestral nutrition was far more comprehensive, and our modern practices often leave key parts of the animal behind.[13]

To maintain optimal balance on a low-carb or carnivore diet, strategically replacing what’s no longer naturally present in our food supply is often necessary. For some, that may mean increasing salt intake with each meal; for others, it may involve adding bone broth, organ meats, or even mineral supplements to compensate. The key takeaway is that once insulin drops and glucose is no longer the primary energy source, your kidneys enter a new fluid and mineral regulation phase. Without attention to this shift, the risk of long-term imbalance increases, even on a diet otherwise rich in nutrition.[14]

Practical Takeaways

So, where does that leave us—should you be salting your food or skipping it? There’s no one right answer here, and that’s kind of the whole point. Rather than sticking to some strict rule, looking at the bigger picture makes more sense: what you’re eating, where it’s coming from, and how your body actually feels. If you’re eating a true nose-to-tail carnivore diet—including liver, heart, kidney, bone marrow, connective tissue, and possibly raw dairy—you may be covering your electrolyte bases more effectively than someone eating mostly muscle meat. These traditional animal foods naturally contain potassium, magnesium, sodium, calcium, and a range of trace minerals in bioavailable forms that the body can absorb and use efficiently.

However, many modern carnivores rely heavily on muscle meats like ribeye and ground beef, often from refrigerated and processed cuts that have lost much of their original fluid and mineral content. These cuts can still be incredibly nutrient-dense, but not complete on their own, especially regarding minerals that exist predominantly in organ tissues, bones, or blood. And unless you’re eating suet, bone broth, marrow, and organs regularly, chances are you're missing out on significant sodium, magnesium, and potassium sources. In this scenario, supplementing with high-quality salt, or a comprehensive electrolyte blend that includes trace minerals, isn’t just helpful—it can be necessary to maintain hydration, neurological function, energy levels, and proper muscle performance.

The solution, then, isn’t to fear salt or to overcompensate with massive daily doses, but to understand that sodium, potassium, magnesium, and calcium are foundational to life. These minerals regulate virtually every system in the body, from nerve conduction and heart rhythm to blood pressure and digestion. When we move away from processed foods toward whole animal nutrition, we might be undernourished in minerals, not because of the food we choose but because of how that food is now raised, butchered, and handled.

Citations: 

1. Miller, V. J., LaFountain, R. A., Barnhart, E. C., Sapper, T. N., Short, J. L., Arnold, W. D., & Volek, J. S. (2023). The Impact of a Low-Carbohydrate Diet on Micronutrient Intake and Status in Adults: A Systematic Review. Nutrients, 15(3), 456. https://doi.org/10.3390/nu15030456

2. Virta Health. (2025). How much sodium, potassium and magnesium should I have on a ketogenic diet? Retrieved from https://www.virtahealth.com/faq/sodium-potassium-magnesium-ketogenic-diet

3. Nutrivore. (2025). Beef Heart Nutrients. Retrieved from https://nutrivore.com/foods/beef-heart-nutrients/

4. Knoll, N., Kuhnt, K., Kyallo, F. M., Kiage-Mokua, B. N., & Jahreis, G. (2011). High content of long-chain n-3 polyunsaturated fatty acids in red blood cells of Kenyan Maasai despite low dietary intake. Lipids in Health and Disease, 10, 141. https://doi.org/10.1186/1476-511X-10-141

5. Roulette, C. J., Njau, E. A., Quinlan, M. B., Quinlan, R. J., & Call, D. R. (2018). Medicinal foods and beverages among Maasai agro-pastoralists in northern Tanzania. Journal of Ethnopharmacology, 216, 191–202. https://doi.org/10.1016/j.jep.2018.01.022

6. Gałęska, E., et al. (2022). The most significant electrolytes in animal organisms. ResearchGate. Retrieved from https://www.researchgate.net/figure/The-most-significant-electrolytes-in-animal-organisms_tbl1_361737152

7. Offal Chemical Composition from Veal, Beef, and Lamb Maintained in the Cold Chain. (2019). Foods, 8(9), 395. https://doi.org/10.3390/foods8090395

8. Analysis of the Impact of Determinants of Kosherness on the Content of Selected Mineral Elements in Beef. (2019). Foods, 8(11), 547. https://doi.org/10.3390/foods8110547

9. Moyo, H. (2024). The Impact of Food Processing Techniques on Nutrient Retention and Bioavailability. IRE Journals, 8(2). Retrieved from https://www.researchgate.net/publication/384146758_The_Impact_of_Food_Processing_Techniques_on_Nutrient_Retention_and_Bioavailability

10. Acheson, D. W. K., & Gifford, K. D. (2023). Nutrient Analysis of Raw United States Beef Offal Items. Nutrients, 15(3), 456. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11435426/

11. DeFronzo, R. A. (1981). The effect of insulin on renal sodium metabolism: A review with clinical implications. Diabetologia, 21(3), 165–171. https://doi.org/10.1007/BF00252649

12. Bostock, E. C., Kirkby, K. C., & Taylor, B. V. (2020). Consumer reports of “keto flu” associated with the ketogenic diet. Frontiers in Nutrition, 7, 20. https://doi.org/10.3389/fnut.2020.00020

13. de Baaij, J. H. F., Hoenderop, J. G. J., & Bindels, R. J. M. (2015). Magnesium in man: Implications for health and disease. Physiological Reviews, 95(1), 1–46. https://doi.org/10.1152/physrev.00012.2014

14. Lauber, T., & Bostock, E. C. (2020). The keto diet can lead to flu-like symptoms during the first few weeks. Frontiers in Nutrition. https://www.frontiersin.org/news/2020/03/13/the-keto-diet-can-lead-to-flu-like-symptoms-during-the-first-few-weeks